SIT-UPS: RIGHT AND WRONG

The dreaded sit-up exercise is one of the most misunderstood and poorly performed movements. The quantity rather than the quality of the movement is stressed resulting in overwork and tension throughout the body. The work of the abdominal muscles is ineffective and often misaligned while the rest of the body overcompensates to complete the exercise. Careful attention to the position of the body and the centering of the pelvis will increase the work of the abdominal muscles while decreasing stress and tension in the rest of the body.

The abdominal muscles run the full length of the torso from the rib cage to the pubic bone. Using the lower section of the abdominal muscles to anchor and support the body allows the upper abdominals to do the contractions necessary to lift the upper body. In this way tension is eliminated from the back, shoulders, head and neck. A few movements performed correctly are better than 100 mindless repetitions.

This is a gradual contraction of the abdominal muscles as the movement progresses. Do not use the shoulders or elbows to lift the torso. Keep your arms open at your ears and your head relaxed in your hands. Inhale and slowly release down, one vertebra at a time. Repeat eight times working from the contraction of the abdominals. Remember the concentrated work of the abdominal muscles is more important than the number of repetitions.